Caesarean sections are becoming more and more common for giving birth to a baby (for example, one in three US women gave birth this way in 2006), but the procedure is still considered an invasive surgery. This means that, as with any other surgery, you need time to recover after giving birth. Demanding too much of the body right after your baby is born can cause complications and prolong the healing process. As a result, take care of yourself by starting to exercise again patiently and gradually.
Steps
Method 1 of 3: Preventing Risks
Step 1. Before you start exercising again, talk to your doctor
Any post-pregnancy exercise must be approved by a professional. This is especially true after a major operation such as a caesarean: the stitches can open if the mother overdoes the sport. Most new mothers, however, need to see a doctor at least once after the cesarean to make sure the body is healing thoroughly. Then, during this postpartum checkup, explain to your gynecologist or midwife that you would like to resume physical activity, and ask them to specify when you might.
A small note: The content of this article is not intended to replace your doctor's advice.
Step 2. Wait at least 6 months after surgery to start exercising
Carrying a baby and giving birth can be traumatic to the body, even if all goes well. For example, a normal pregnancy can sometimes cause a condition called diastasis of the rectus abdominis: these muscles dilate excessively as a result of the increase in the size of the belly. Also, the cesarean leaves a wound that takes time to heal. Relaxing during the healing period is pretty important, even though you were in great shape before pregnancy.
- Traditionally, new mothers are advised to wait between 6 and 8 months after any type of pregnancy before resuming physical activity. During this time, the exercises are usually limited and very gentle, such as walking. Recently, doctors have begun to allow you to get back into sports sooner. However, this does not necessarily apply to women who have undergone a caesarean, since they have a wound that needs to heal.
- Every woman heals on her own schedule, so you may have to wait longer than expected if your doctor suggests it.
Step 3. Start with very gentle, low impact exercises
Your first movements after a cesarean should be slow, even if you used to lift weights or run marathons before pregnancy. The muscles (especially those of the hips and the central part of the body), were put to the test before the birth and the consequent lack of exercise during those months, so they must gradually regain the strength they had previously. Don't demand too much of yourself, or you'll soon end up hurting yourself.
Read the other sections of this article to know what low-intensity and cardio strength exercises you might try. The doctor or specialist who will assist you will be able to give you many other ideas.
Step 4. Recover your classic routine over the course of several weeks
By doing gentle workouts, with a gradual increase in intensity, you should quickly get back to the rhythms of before a few months after the operation. Be patient - you just went through a pregnancy and and a major surgery, so this little inconvenience - sticking to a gentle exercise routine - is nothing when compared to your health and safety.
Step 5. Don't demand too much of your body
As you work to get back to your usual exercise routine, it's important to avoid unnecessary physical stress. Take some basic precautionary measures to be healthy:
- Set aside 5 minutes to warm up and stretch each time you work out.
- Limit the first few sessions of physical activity, avoiding to exceed 10 minutes at a time, 3 times a week.
- Drink lots of fluids.
- Wear a supportive bra (if you are breastfeeding, don't forget the pads).
- Stop exercising immediately if you feel pain or fatigue.
Step 6. As you heal, consider using compression clothing
A popular method of protecting the cesarean wound while playing sports is to wear clothes that are also designed for women who have recently given birth, called compression garments. These items of clothing (which can be of different types: girdles, socks, etc.) exert gentle pressure to support the belly during recovery. They are therefore a valid help for new mothers who want to get back in shape. While these pieces tend to be quite expensive (some are priced around $ 100), many mothers swear they are indispensable.
Remember that compression garments do not serve the same purpose as containment underwear. So, if you would never wear shapers and the like, don't worry: they are two completely different things (however, this does not at all mean that you should feel uncomfortable if you use girdles and other garments of this type)
Step 7. Prepare for physical and emotional barriers
Playing sports after a cesarean can be difficult even if you are recovering without any problems. You will probably be quite busy. Fatigue may make itself felt much more easily than before. Maybe you have mood swings or feel unmotivated due to hormonal processes that are beyond your control. Do your best to overcome these obstacles and exercise when you can. Physical activity will help you feel better and give you plenty of energy to take care of your baby.
If you frequently feel too tired, sad, unmotivated or weird after pregnancy, and don't want to start playing sports, you may have postpartum depression. Talk to your doctor about finding a treatment that's right for you
Method 2 of 3: Tone Muscles
Step 1. Try the bridge exercise to strengthen your hips
This gentle and easy movement allows you to tone the muscles of the hips and the central part of the body. Follow these steps to run it:
- Lie on your back, with your legs apart and your knees bent at 45 degrees.
- Squeeze your lower abs as you lift your hips off the floor.
- Raise your hips until they line up with your upper body. Hold the position for a few seconds.
- Slowly lower your hips to the floor.
- Repeat 3 sets of 10 reps (or as many as you can do without difficulty).
Step 2. Try Kegel exercises to strengthen the pelvic floor
These movements can strengthen the muscles in the area, which are important for balance and stability. Additionally, Kegel exercises improve the ability to stop urine flow (which can sometimes be a problem for women after giving birth), and can be performed anywhere. Here's how to do them:
- Locate your pelvic floor muscles by contracting the muscle you use to stop urine flow when you have the urge to pee (you can wait until you have to go to the bathroom to test if you have trouble doing so). These are the muscles you use during a Kegel exercise.
- Focus on gently contracting the pelvic floor muscles. In theory, you can do this in any position, although some find it easier to sit on.
- Contract for 5 seconds.
- Gently release your muscles. Repeat as often as you like, but try to do it often.
- Remember that some women feel discomfort when trying to do Kegel exercises with a full bladder, as this can be painful and cause some leakage.
Step 3. Try forward bends to strengthen your lower back
Having a strong back is important for anyone, as it is crucial for maintaining good posture and avoiding lower back pain. Follow these steps to perform the exercise:
- Spread your feet shoulder-width apart and place your hands on your hips.
- Raise your arms over your head. Start bending slowly towards your waist.
- Keep bending until your torso is in front of your legs, keeping your back straight.
- Get up slowly and recover your starting position.
- Repeat 3 sets of 4-8 reps (or as many as you can do).
Step 4. Try the abdominal plank to strengthen the belly
While the strength of these muscles is important, classic abs, such as crunches and sit-ups, can be a little too intense for a woman who has just given birth. Try starting with an exercise called a plank instead, which won't strain the wound. Follow these steps to make it happen:
- Get into the position you would assume to do push-ups (on all fours).
- Start supporting the weight on your elbows; at the same time, lift your knees off the floor.
- Straighten your body. The feet, hips and shoulders should create a straight line.
- Hold this position for 30-60 seconds, contracting your abs and hip muscles and staying straight.
- Repeat 2-4 times.
Step 5. Try arm rotations to strengthen your arms and thighs
While postpartum training routines generally emphasize core strengthening, limbs should not be ignored. Try following these steps to kill two birds with one stone:
- Stand up straight, with your legs shoulder-width apart and your arms relaxed at your sides.
- Trace as small circles as you can in the air with your fingertips, keeping your arms stiff as you do so.
- Slowly increase the width of the circles over 5 minutes. Use your leg muscles to find stability as the wider circles begin to cause imbalance.
- When you are able to complete the largest circle possible, begin to decrease the size and rotate your fingers in the opposite direction.
- Rest for a few minutes before repeating the exercise one more time.
Method 3 of 3: Doing Cardio Exercises
Step 1. Walk around your neighborhood
Walking is an extremely safe and effective form of exercise. Not only is it a light enough activity to allow you to gradually recover after the operation, it also allows you to take your child for a walk. Take advantage of this habit to have the excuse to go out and get some fresh air, which can be a real challenge in the first few weeks after giving birth.
Step 2. Try swimming or water aerobics
In general, the activities that are done in the water are low-impact. Hit the pool to complete the 5-10 lap plan, or sign up for a water aerobics class for a gentle, balanced and (most importantly) low-risk cardio workout.
If you swim, go for less demanding styles, such as freestyle, backstroke, or breaststroke. Avoid difficult or high-intensity ones, like the butterfly one
Step 3. Try cycling without straining
Avoiding potholed roads, cycling is a great low-impact form of exercise. The beauty is that you can do it both at the gym and at home if you have an exercise bike. You can also add a dedicated stroller to the bike to carry your child around while pedaling.
Try to restrict this exercise to lowland or slightly hilly areas. Forcing yourself to pedal uphill or grabbing a lot of pits can be bad for a wound that hasn't fully healed yet
Step 4. Try the elliptical
Running, in general, is not recommended for women who have recently given birth, but the elliptical offers a low-impact alternative. If you use this machine, go at a moderate pace and use a resistance level that doesn't require excessive effort. Don't demand too much of the body. It is unlikely to happen on this tool, but you can still get hurt.
Step 5. Gradually try more difficult activities
Once you have been training for several weeks without any major problems, you can begin to put yourself to the test little by little. Slowly reintroduce more complicated, high-impact exercises, such as running, jogging, stair climbing, dancing, aerobics, and so on. Increase the intensity of your workouts based on your recovery. If at some point an exercise hurts you or causes you excessive fatigue, decrease the effort.
Advice
- In addition to shorts and other compression garments that fit your needs, you may also want to wear a waistband while exercising.
- You could involve your child when you play sports (very carefully, of course). For example, just rock it to get some movement, but try to march in place in the meantime. A child, on average, weighs around 3.4kg, and the weight increases over time, so it can help you train gradually!
Warnings
- Make sure you don't suffer from diastasis of the rectus abdominis before doing any training to tone this part of the body. It is a pathology that occurs due to the dilation of the abdominals during pregnancy, and, subsequently, they do not reconnect centrally. Your doctor will likely recommend changes to your workouts until you are healed.
- If you notice that postpartum bleeding suddenly returns, or the stitches seem to have opened, stop exercising and see your doctor right away.
